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Processed foods, known as ultra-processed foods as well, are foods that have been modified with fats, starches, sugars, salts, and hydrogenated oils from different food sources. These foods are made up of a mix of ingredients, additives, and preservatives to enhance their shelf life, but they can have negative effects on health. Fortunately, there are plenty of unprocessed foods that can provide satiety. Here are 8 non-ultra processed foods that Tara Collingwood, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, recommends.
Butter
While butter is not typically considered healthy, it is a minimally processed food. Collingwood prefers using whipped salted butter because it spreads easier, allowing her to use less compared to using a stick of butter. She appreciates the touch of salt in the butter and ensures it aligns with her daily sodium intake.
Vegetables
Collingwood emphasizes the importance of consuming vegetables. Her preferred choices are spinach, broccoli, carrots, peppers, kale, and cauliflower. She highlights their rich content of fiber, antioxidants, vitamins, and minerals, which are vital for maintaining gut health and preventing diseases.
Whole Fruits
Whole fruits are another category that Collingwood focuses her diet around. Some of her favorites include apples, grapes, berries, bananas, and oranges. “These fruits are packed with natural sugars, fiber, vitamins, and polyphenols.
Nuts & Seeds
Collingwood is also a fan of nuts and seeds. Her go-tos include almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds. “They provide healthy fats, plant protein, and essential micronutrients. Great for satiety and heart health,” she says.
Eggs
Eggs are also plentiful in Collingwood’s diet. “A complete protein (all essential amino acids) with high bioavailability. Rich in choline, important for brain and liver health,” she says.
Complex Carbs
Not all carbs are processed. Collingwood recommends complex carbohydrates, including legumes (such as beans and lentils), whole-grain rice, quinoa, oats, and barley. “They are rich in fiber, B vitamins, and energy. Promote digestive health and steady blood sugar,” she explains.
Plain Dairy Products
Plain dairy products are also great non-ultra-processed foods to fill your plate. Collingwood recommends plain Greek yogurt, plain milk, and cottage cheese. “Contains calcium, protein, and probiotics (in fermented forms). Avoid flavored or low-fat varieties loaded with added sugars,” she says.
Legumes
Legumes are another essential non-ultra-processed food. Examples include sweet potatoes, lentils, chickpeas, and black beans. “Nutrient-dense, fiber-rich, and a great plant-based protein source. Filling and blood sugar-friendly,” she says.
